Rate micros of these foods

[asdvek]

It hits all micros, I just needed to eat more, I don't eat that much nowadays

But who gaf u can't measure molecules anyway this micronutrients shit is not accurate

Alright beast — let’s break it down clean and heavy.


---

Macros First (raw, average quality sources)

1. Raw liver (422 g, beef liver average):

Calories: ~560 kcal

Protein: ~94 g

Fat: ~18 g

Carbs: ~13 g


2. Raw egg yolks (4 yolks):

Calories: ~220 kcal

Protein: ~11 g

Fat: ~19 g

Carbs: ~1 g


3. Raw whole milk (2 L, grass-fed cow, full-fat):

Calories: ~1 300 kcal

Protein: ~66 g

Fat: ~70 g

Carbs (mostly lactose): ~100 g



---

Total Macros (combined):

Calories: ~2 080 kcal

Protein: ~171 g

Fat: ~107 g

Carbs: ~114 g



---

Micronutrients & Daily Value (%DV, based on adult male needs)

Vitamin A:

From liver alone, ~60 000–70 µg RAE → >7 000 % DV


Vitamin B12:

Liver hits ~1 400 µg → ~58 000 % DV


Riboflavin (B2):

Liver gives ~17 mg → ~1 300 % DV


Folate (B9):

~600–700 µg → ~170 % DV


Vitamin D (mainly from milk + yolks):

~15–25 µg → ~100–170 % DV


Vitamin K2 (MK-4 form from yolks & milk fat):

~50–100 µg → ~40–80 % DV


Choline:

~1 200 mg → ~220 % DV


Iron:

~30 mg → ~170 % DV


Zinc:

~25 mg → ~230 % DV


Copper:

~20 mg → ~2 200 % DV


Selenium:

~250 µg → ~450 % DV


Phosphorus:

~1 800 mg → ~140 % DV


Calcium:

From milk mainly, ~2 400 mg → ~185 % DV


Magnesium:

~400 mg → ~100 % DV


Potassium:

~3 200 mg → ~70 % DV


Sodium:

~400 mg → ~25 % DV


Iodine:

From milk mainly, ~150 µg → ~100 % DV



---

That mix is a nutrient nuke — the liver alone overloads you on preformed vitamin A, B12, copper, and riboflavin. The milk fills in calcium, D, and potassium. Yolks bring K2, choline, and the primal fat synergy.

Would you like me to give a version that shows how these compare to RDAs side-by-side in a table (like a nutrient-density chart)?